At Bally's New Roc, NY
warm-up
Ellitptical - 5 min
Face Pulls - 2x15
Pulldown Abs - 2x12
stretching
DE BP - all sets + mini bands - 185x3x6, 205x3x2
BP - 315x8
Superset
Rolling DB Ext - 4x8-10
Hammer Strenph High Lat Row - 4x6-10
Shoulder Press Machne - 3x10
Superset
Standing Calf Raise - 3x12
Rear Delt Raise - 3x12
warm-up
sled 90x4
45 Hyper - 1x15
Reverse Hyper - 1x15
stretching
hip mobility
DE Box SQ - 285x2x6 + 80 lbs chain
Speed Dead Conv - 315x1x6, 315x3
GHR - 3x15
GHR Situps - 3x12
warm-up
sled 45x4
stretching
band face pulls, press downs etc
shoulder traction
Chuck's Lats - 2x12
Floor Press w/ El Gordo
bar x 5
155x5
205x3
245x3
295x3
335x3 PR
385xmiss
355x2 PR
5 board press
425x3
455x3
495x1
Skull Crushers - 115x8x3
BAG CSR - 3 wheels x12, 4 wheels x10x2, 4wheels + light band x10x1
DB cleans - 3x10
DB Curl on GHR - 2x10
sled - 45x5 minutes
warm-up
45 Hyper - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
Sumo Deadlift - 145x3, 245x2, 335x1x5
Box SQ on Power Squat - 225x3, 315x3, 405x3, 495x3, 585x3, 675x3, 765x3
45 Hyper - light band x8x3
Giant set
Leg Raise - 3x15
Go-Really-Grip Machine - 3x10 + static hold
Seated Calf Raise - 3x15
Allen Core Wheel - 100x30 sec x3
* still injured but I was able to pull a few without much pain
warm-up
band pushdowns
shoulder traction
band face pulls
dumbell rotator
DE BP - 185x3x2, 225x3x3, 275x1x2, 315x1, 345x1
BP - 275x14
Overhead Press on Power Squat Machine - 3x10
CSR - 4x8-12
Big Pimpin' in the hizouse! Today was the first day since I got hurt that I could actually lift a decent weight. Very excited but cautious.
warm-up
Sled 45x6
CSR - 2x15
Reverse Hyper - 2x12
hip mobility
stretching
DE Box Squat - 1" above my normal box
barx5x2
145x2x2
145x2x2 - add Buffalo Bar
bar + blue band x2
bar + blue, green, purple x2x2
145 + blue, green, purple x2x3
Power Squat Hack - 135x8, 225x8x2
Reverse Hyper - 2x12
GHR Situps - 3x10
Elliptical - 15 min
Hammer Strenph Seated Row - 4x8-12
Pulldown Abs - 3x10
Pull Thrus - 3x10-12
Donkey Calf Raise - 4x10-20
warmp-up
GHR Situps - 1x15
Reverse Hyper - 1x15
Chuck's Lats - 2x20
Sled - 45x4
shoulder traction
dumbell rotators
BP pinkies on rings
bar x a lot
95x15
135x5
bar x3 <--- add doubled light bands
95x3
135x3
185x3 <--- add 4 board
225x3
275x1
315x1 PR
455x1 <--- drop bands, add Metal Viking that was about 2 sizes too big, add 2 board
500x1 <--- about 1" from touching, no tricep support because I was swimming in the arms after Rockman broke it in. Still stupid easy.
Dumbell Press w/ avg band behind back - 75x10, 90x8, 100x7
BAG CSR - 5x8
Face Pull - 3x10-12
*back a little tender
I am getting much better at benching since visiting Detroit Barbell. I'll have to say I learned more from Clay and JJ than I have anyone else when it comes to pressing. Different strokes for different folkes.
warm-up
45 Hyper - 1x12
Reverse Hyper - 1x15
GHR - 1x12
GHR Situps - 1x20
stretching
hip mobility
SQ - bar x5x2, 145x3
Box Squat on Power Squat Machine - 135x3, 225x3, 315x3, 403x3, 495x3
14" Cambered Bar GM - bar x8, 95x5
45 Hyper - monster mini x8,x10,x12
GHR - 25 lb ball x ( 6+4) x3
Rocky Leg Raises - 3x10
Reverse Hyper - 2x12
Sled - 135x2, 180x2, 225x2x2
*still injured
warm-up
sled 45x6
Reverse Hyper - 2x10
stretching
band pushdowns
band face pulls
band shoulder traction
DE BP all sets + 2 sets of chain - 185x3x6, 225x1, 275x1, 315x1
BP - 275x12
Clay's Lats - 3x12
Walker Shrugs - 3x8
Side Lateral - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 13 min
Satan's Wheel - 1 trip, 45x1 trip, 90x30 sec static hold
Hammer Strenph Lat Row - 4x8-12
Calf Raise on Leg Press - 4x15-25
Gym Fag Curl Machine - 3x8-12
Tried to see pink at the gym and was unsuccessful. I had to settle for panties at the Mall.
45 Hyper - 1x12
GHR - 1x12
GHR situps - 2x10
Reverse Hyper - 1x12
*back is still f*d trying to free squat so i used the Power Squat again.
DE Box Squat on Power Squat Machine - blue bands - 225x2x2, 315x3x3, 405x2x2
GHR - 1x12, mini x12, light x10
Reverse Hyper - 2x10
Hanging Leg Raise - 3x10
* Because of injury, I have decided to skip Seniors. It's not worth chancing a major injury. I will however be 100% at AWPC Worlds.
warm-up
sled - 45x6
Reverse Hyper - 1x12
stretching
band pushdowns
band face pulls
CG BP - bar x 15, 95x5, 135x5, 185x5, 225x3, 275x3
4 Board ring on ring - 315x3, 365x3, 405x1, 455x1 PR, 475x miss, 425x3
Strict Dumbell Ext - 55x6-10x5
Seated Football Bar Overhead Press - 3x10-12
Pro Lat Pulldown - 4x8-12
Shoulder Horn - 3x10
* injured - back was doing great tonight... I forgot I was hurt for most the evening.
At 24 Hr Fagness, Frisco, TX
Elliptical - 15 min
Decline Situps - 40x10x4
Hammer Strenph Seated Row - 4x6-10
Hip Mobility - first time since injury with no pain or that I've even been able to do it.
Donkey Calf - 3x20
Gym Fag Curl Machine - 2x12
* injured
stretching
hip moblity easy
GHR back raise - 2x10
GHR situp - 2x10
Revese Hyper - 2x10
GM - barx10, 95x5, 135x3, 185x3
45 Back Raise - 2x10
GHR - 5x10
Revese Hyper - 1x8
Hanging Knee Raise - 4x10
Chain Leg Raise - 2x10
* injured
warm-up
sled - 45x8
band face pulls - 2x20
band pushdown - 2x25
shoulder traction
DE Floor Press all sets with doubled minis - barx5, 95x5, 135x5, 185x3x3, 225x3x3, 275x3x1
Dumbell Press w/ light band behind back (feet up) - 100x6, x8, x10
BP (feet up) - 275x10
Walker Shrug - 4x10
Fat Bar Lat Pulldown - 3x10
* injured
sled - 45x6
stretching
hip mobility easy
Power Squat Box Sq - 225x2x2, 315x2x2, 405x2x2, 495x2x2
Reverse Hyper - 2x12
Pulldown Abs - 4x12
* injured
sled - 45x4
Reverse Hyper - 1x15
stretching
band pushdowns - purple x25x2
band lat work - purple x20x2
Floor Press - pinkies on rings
bar x15
95x5x2
135x5
185x3 <--- add 3 board
225x3
275x3
315x3
365x1
405x1 tied PR but easy
365x5 easy PR
Barbell ext to face/neck - 135x10x5
Pro Lat Pull - 5x10
Band Face PUlls - 3x?
* injured
Elliptical - 7 min
stretching
*injured
